"These 10 Exercises Will Make You Look Extremely Muscular" - 5x Mr Olympia Chris Bumstead

Summary

In this engaging conversation, the speaker discusses the optimal exercises for maintaining muscle mass, listing ten essential movements such as squats, deadlifts, pull-ups, and incline dumbbell press. The dialogue also touches on the importance of variety and the impact of bodybuilding on athletic capabilities. The speaker expresses a desire to transition into CrossFit post-competition, highlighting the balance between bodybuilding and overall fitness.

Takeaways

• 🏋️ Squats are essential for overall leg growth, targeting glutes and quads.
• 💪 Deadlifts are chosen for targeting hamstrings, glutes, and back muscles without the need for additional hamstring-specific exercises.
• 🤸 Pull-ups are selected for comprehensively hitting the back and biceps muscles, with variations in grip to target different aspects.
• 🤲 Incline dumbbell press is preferred over incline barbell press for shoulder training to maintain symmetry and reduce discomfort.
• 🏋️‍♂️ Seated dumbbell shoulder press is included to work on triceps and shoulders effectively.
• 💪 Close grip flat bench press is chosen to target a different part of the chest and triceps.
• 🏋️‍♀️ Dumbbell curl is a must for biceps development, with a focus on proper form and mind-muscle connection.
• 🦵 Supinated dumbbell curl is highlighted as a classic exercise for bicep growth, emphasizing the importance of single-arm concentration.
• 🦵 Calves are considered an often-neglected muscle group, with suggestions of stair exercises for targeted training.
• 🏋️‍♂️ Bent over rows are recommended for core and back stability, in addition to upper back development.
• 🤸 Hanging leg raises are chosen for core strength, with the added benefit of lower abs engagement and shoulder health.
• 💪 Lateral raises are selected for deltoid development, aiming for 'meaty' shoulders without overcomplicating the exercise routine.
• 🤔 The speaker expresses a desire to return to a more athletic form of training post-bodybuilding career, indicating an interest in CrossFit.

Q & A

What is the main goal of the 10 exercises mentioned in the script?

The main goal of the 10 exercises is to maintain as much muscle mass as possible.

Why are barbell back squats included in the list of exercises?

Barbell back squats are included because they help in overall leg growth, targeting the glutes and quads.

What is the reason for choosing machine squats over traditional squats for lifelong exercise?

Machine squats are chosen to ease the pressure on the knees and make the exercise a bit easier on the joints.

Which exercise is suggested to target the hamstrings and back without being too hamstring-focused?

Deadlifts are suggested for targeting the hamstrings and back without the need for additional hamstring-specific exercises.

What is the reason for choosing pull-ups in the list of exercises?

Pull-ups are chosen to hit the back and biceps in one exercise, with the option of different grip styles for varied focus.

Why are incline dumbbell presses preferred over incline barbell presses in the script?

Incline dumbbell presses are preferred because they are better for shoulder health and can help maintain symmetry in the shoulders.

How many exercises are needed to cover all the major muscle groups according to the script?

At least seven exercises are needed to cover all the major muscle groups, with options for additional exercises for specific focuses.

What exercise is suggested to work on the triceps and shoulders specifically?

Seated dumbbell shoulder press is suggested for working on the triceps and shoulders.

What exercise is recommended to target a different part of the chest and triceps?

A close grip flat bench press is recommended for targeting a different part of the chest and triceps.

Why is the hanging leg raise considered an important exercise for the core?

The hanging leg raise is considered important for the core because it helps strengthen the lower abs, which are crucial for a tight and defined midsection.

What is the speaker's future plan regarding CrossFit after their bodybuilding career?

The speaker plans to take up CrossFit to regain a more athletic form, focusing on being able to perform bodyweight exercises and train anywhere.

What is the issue the speaker had after their last CrossFit workout?

The speaker had a cough for about 10 days after their last CrossFit workout, possibly due to the intensity of the workout.

What is the significance of hanging from a bar according to the speaker's friend Alex?

According to Alex, hanging from a bar is beneficial for the shoulders and spine, and it is a comfortable position due to our primate ancestry.

What is the speaker's view on bodybuilders being considered athletes?

The speaker notes that people often don't consider bodybuilders as athletes, despite their professional status in the fitness world.

What is the product being advertised in the script and what are its benefits?

The product being advertised is 'element', a science-backed electrolyte drink that aids in hydration, reducing muscle cramps, fatigue, and optimizing brain health and appetite regulation.

What is the unique feature of the 'element' product's refund policy?

The unique feature of 'element' product's refund policy is that customers can get their money back without any questions asked and without needing to return the product.

Outlines

00:00

💪 Essential Exercises for Maximal Muscularity

The speaker discusses the ideal list of 10 exercises to maintain maximal muscularity for the rest of one's life, especially for bodybuilding competitors. They emphasize the importance of exercises like barbell back squats for overall leg growth, deadlifts for targeting hamstrings, glutes, and back, pull-ups for a comprehensive back and bicep workout, incline dumbbell press for shoulder development, and various other exercises targeting different muscle groups such as triceps, chest, and calves. The conversation also touches on the preference for certain exercises over others based on personal experience and the impact on symmetry and muscle engagement.

05:02

🏋️‍♂️ Transitioning from Bodybuilding to Athletic Pursuits

In this paragraph, the speaker shares their aspirations to transition from bodybuilding to CrossFit after their competitive career, driven by a desire to regain a sense of athleticism and versatility in physical training. They reflect on their past athletic experiences and the limitations that come with being a professional bodybuilder, such as the inability to participate freely in sports like basketball without risking injury. The speaker also mentions their physical stats, such as weight and the ability to dunk, and discusses the challenges of pursuing athletic activities post-bodybuilding career, including the need to adapt to new forms of training and the constraints of maintaining a high level of fitness.

Keywords

💡Muscular

The term 'muscular' in the context of the video refers to having well-developed muscles, which is the primary goal of the exercises discussed. It is central to the theme as the video aims to provide a list of exercises that can maintain or enhance muscularity. For example, the speaker mentions wanting to 'stay as muscular as possible' and discusses exercises like squats and deadlifts that contribute to overall leg and back muscle growth.

💡Exercises

In the video, 'exercises' are physical activities performed to maintain or improve health and strength. The script revolves around selecting a limited number of exercises that can maximize muscular development. The speaker narrows down a list of exercises that target various muscle groups, such as squats for the legs and pull-ups for the back and biceps.

💡Squats

Squats are a type of strength training exercise that primarily targets the leg muscles, including the quadriceps, hamstrings, and glutes. In the video, the speaker emphasizes the importance of squats for overall leg growth and mentions both barbell back squats and machine squats, highlighting their role in maintaining muscle mass.

💡Deadlifts

Deadlifts are a compound exercise that targets the hamstrings, glutes, and back muscles. The speaker includes deadlifts in the list of exercises for their effectiveness in targeting these muscle groups without the need for additional, more focused exercises on the hamstrings.

💡Pull-Ups

Pull-ups are an upper body exercise that primarily works the back and biceps muscles. The speaker discusses the benefits of pull-ups in hitting these muscle groups and mentions different grip styles like overhand, underhand, and neutral to vary the focus within the exercise.

💡Incline Dumbbell Press

The incline dumbbell press is an exercise that targets the shoulders, with the added benefit of engaging the triceps. The speaker prefers this exercise over the incline barbell press due to its reduced strain on the shoulders and its ability to maintain muscle symmetry.

💡Dumbbell Shoulder Press

The dumbbell shoulder press is an exercise that focuses on the shoulders and triceps. The speaker includes this in the list as it complements the shoulder work done by the incline press and provides additional triceps engagement.

💡Close Grip Flat Bench

The close grip flat bench press is an exercise variation that targets a different part of the chest and triceps compared to the standard bench press. The speaker mentions this exercise as a way to diversify chest and triceps training within the limited list.

💡Dumbbell Curl

Dumbbell curls are an isolation exercise for the biceps, allowing for focused muscle development. The speaker emphasizes the importance of this exercise for biceps growth and mentions the standing supinated dumbbell curl as a classic variation.

💡Calves

In the context of the video, 'calves' refers to the muscle group located in the lower leg. The speaker acknowledges the need to include exercises for the calves to ensure full body muscular development, suggesting stair exercises as a way to target this often overlooked muscle group.

💡Bent Over Row

The bent over row is an exercise that targets the upper back, lower back, and core muscles. The speaker initially avoids suggesting this exercise but later includes it to ensure comprehensive back development, highlighting its role in enhancing stability and strength.

💡Hanging Leg Raise

Hanging leg raises are an exercise that targets the lower abs and core muscles. The speaker discusses this exercise as a way to strengthen the lower abdominal area, which is crucial for a well-defined midsection and for maintaining good posture and shoulder health.

💡Lateral Raises

Lateral raises are an exercise that targets the deltoid muscles, aiming to develop the shoulder area and create a 'meaty' appearance. The speaker includes lateral raises in the list to ensure the deltoids are not neglected in the pursuit of overall muscularity.

Highlights

The goal is to maintain maximum muscularity with only 10 exercises for life.

Squats are chosen for overall leg growth, targeting glutes and quads.

Machine squats are suggested for easier impact on knees.

Deadlifts are included to target hamstrings, glutes, and back without additional hamstring-focused exercises.

Pull-ups are selected for hitting back and biceps with different grip positions.

Incline dumbbell press is preferred for shoulder development and symmetry.

Dumbbell shoulder press in a seated position is recommended for triceps and shoulder growth.

Close grip flat bench press is suggested for a different part of the chest and triceps.

Dumbbell curl is essential for a complete physique, with a focus on one arm at a time.

The importance of not neglecting calf exercises for balanced muscular development.

Stairs are recommended as a side exercise for calf development.

Bent over rows are chosen for core stability, lower back, and upper back development.

Hanging leg raises are selected for core strength and lower abs focus.

Lateral raises are considered for adding meat to the delts.

Hanging from a bar is suggested for shoulder and spine health.

The speaker's intention to take up CrossFit post-bodybuilding career for athletic training.

CrossFit is seen as a way to challenge the body in a new way post-peak bodybuilding.

The speaker's experience with playing basketball and its impact on knees.

The limitations and constraints professional bodybuilders face in their physical activities.

The discussion on the importance of proper hydration with Element for muscle cramps and fatigue reduction.

Element's electrolyte ratio and its benefits for brain health and appetite regulation.

Element's refund policy and the confidence in customer satisfaction.

Transcripts

if you only had 10 exercises for the

rest of time that's all you have in your

library to stay as muscular as possible

give me the list so the the goal is to

be as muscular as possible correct if I

were let's say I'm competing and I have

10 exercises sure

all right sorry I'm gonna have to count

it on my hands

um squats why

just overall leg growth they help glutes

quads like a large portion of the legs

barbell back squats okay simple if it's

my whole life I might actually do some

miss machine squats

because it'll help my knees in a little

bit be a little bit easier okay

possibility and people hate me for that

but I love squatting this machine all

right I get a lot of [ __ ] for that

um deadlifts just to get something

that'll Target the my hamstrings and so

I don't have to take out another 10 or

two something too hamstring focused and

glute and back focus

um Pull-Ups so I can hit my back and

biceps in one overhand underhand

neutral

oh neutral ground neutral probably yeah

it's a little bit more Latin biceps yep

I'm sure my arms are going

um incline dumbbell press uh-huh I find

inclines a little bit better on your

shoulders so if you're doing it's the

only except you can do you won't [ __ ] up

your shoulders as much and dumbbell

it'll just keep you a little bit more

symmetrical yeah I love that I've always

loved that exercise which is weird

because uh incline barbell press is one

of the most uncomfortable for my

shoulders really yeah yeah most people

feel better with dumbbell because you

can go in a position around a little

before you yeah okay how many is that

that's four that's four yeah six left

this is gonna be hard without like but

I'd like have to make a list of 20 and

cut out but the autism is put to one

side for now yeah they're doing this in

our heads together

um

dumbbell shoulder press uh-huh seated

seated yeah no shoulder press yeah I

think that'll help your triceps and

shoulders a lot

um

maybe a a close grip flat bench

different part of the chest and triceps

okay yeah yeah yeah yeah

full left

dumbbell curl just something

specifically I'm so glad how do you want

to live without doing fine dumbbells

physique I just need it for my mind

exactly yeah with that are you uh

supinated again this is the only one

that you're going to get he's seated

you're standing uh uh standing supinated

okay good good the the OG of dumbbell

curves yeah and it's going to be one of

them at a time it can't be both arms

together it's gonna be one at a time

yeah that's six of the basics good stuff

um I think you've got three left yeah

three left I think what parts of the

body I'm missing right now calves

probably

oh [ __ ] yourself

well you're not going to get it with

anything else

a little bit on deadlift but

maybe I'll just do stairs on the side

and I'll tell you about it okay fine

you've still got three exercises you

only needed seven so far ah there they

say bent over row no don't over row okay

it'll that'll help like stability the

core as well and then like lower back

and obviously upper back yeah because

the only back exercise that you've had

so far is the pull up deadlifts and

pull-ups yeah bent over rows yeah okay

yeah yeah

um so I got two left yeah

probably like a hanging leg raise just

to make sure your core is getting hit

you're not like

[ __ ] up your back and then

this is a tough one I think I'm trying

to like focus on either lateral raises

or like overhead tricep extension

because I haven't had a lot of like

specific triceps I would probably do

lateral raises just to get some meaty

delts over [ __ ] yeah you're just too

much well you've got that close grip and

you've got the uh incline press yeah

it's so interesting so Ryan Terry who I

know that you've trained with before I

asked him the same question and his ab

exercise as well was hanging Legos yeah

it seems to be the industry Insider

even though I'm not the perfect person

or that I just I always try and work on

my lower abs because it's harder for me

to contract with rather than upper and

that's usually when your stomach hangs

out and on bodybuilding stage you don't

want your like gut hanging out

essentially what pulls it in is the

lower part when you do a hanging leg res

or like lying leg raise it hits that

part more and also like hanging from a

bar is really good for your shoulders

and spine so you kind of hit two birds

with one stone one of my friends Alex

who basically has an unlimited budget

said that he'd been to every shoulder

specialist on the planet it's like I've

spoken to every single person all of the

most expensive specialists in the world

the best thing that I've found is

hanging from a Pokemon yeah

yeah it's wild uh I think he does it

I think he ends up like um strapping up

uh and just hanging from there for about

90 seconds a couple of times a day

I'd heard a rumor I don't know whether

you'd heard this that because we'd spent

so much time as uh primates swinging

through the trees that the way that our

shoulder still articulates like that

position yeah is still one that's very

comfortable to us and I would I'm going

to get torn apart by people who

understand biomechanics in in the

comments but

um there's supposed to be a little bit

of Truth to that and it definitely feels

nice for sure I mean even if you're

standing in a doorway and you just like

do this you're just chilling like you

just feel better what about your future

CrossFit career so we've spoken about

what you've done what you've done so far

but before we started you've said that

you want to take up CrossFit once you

finish yeah I mean I just I used to be

very athletic when I was young it's

really what got me into bodybuilding I

just loved Sports I played like six of

them when I was younger and I would like

to get back to that like form of feeling

like I can run I'm strong I can do a lot

of body weight exercises I could train

anywhere in the world and just kind of

like challenging my body in a new way

because I'm obviously not going to be

hitting any PRS in the gym or being

heavier than I've ever been than I am in

my Peak bodybuilding career so just

finding a new to focus on my dabble in

that but it's more of like an athletic

training that like you can call Crossfit

okay it's um

it's so funny to think that

the particular sport that you chose to

go after actually has a load of

restrictions on it like it's very very

consistent very repetitive by its nature

not a team sport you know there's a

bunch of different things that it

constrains you from doing you know what

do you weigh now how heavy are you about

262 right now 260. right you said you

could dunk a year ago though that could

260. I got a video of it so I'm not

lying no way do you put it online it is

online yeah [ __ ] yeah uh but yeah my

point being that a game of pickup you

know 30 minute game of pick at

basketball probably be not very good for

your knees no I I did it last year I was

telling you that yeah yeah I wouldn't

play with a bunch of the guys here we

played probably played for almost an

hour it was pretty long and I could not

walk for a week like it was just

inflammation and pain I was just sitting

so bizarre right because you think

athlete professional athlete what do you

do for a living I

like Fitness things yeah so people often

don't call bodybuilders athletes yeah

but like it's not that Fitness yeah yeah

and you also said that after your last

crossfit workout you'd had a cough for

like 10 days yeah there's a

I can't remember what they call it the

specific person they named the car yeah

yeah did you do friend is that the

workout I don't think so okay but you

got Franklin from like a really gentle

workout yeah no not that bad yeah it's

thinking about what people want to do

once they retire so to speak yeah

um

and the fact that you've had all of

these different physical Outlets that

have been like I can't do that and I

better not do that and snowboarding I

can only go twice a year in case what if

I rupture an ACL that's not going to be

very good tomorrow yeah yeah so you are

very much constrained with this we'll

get back to talking to Chris in one

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